10.1.16

HAPPY BIRTHDAY DORIAN! ENJOY YOUR DAY! :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 air squats 

:40 box shoulder stretch
10 thoracic spine rotations
:45 hip distraction
10 leg swings
10 lunges w/rotation
20 monster walks
30 shoulder IR/ER

A.Strength
Snatch + hang snatch + overhead squat
20 minutes to build to a heavy set for the complex 

B.Conditioning
For time:
400m run
21 ground to overhead (GTO) 75/55
400m run
15 GTO 95/65
400m run
9 GTO 135/95